The Science Behind Skittles and Running
When considering if Skittles are good before a run, it's essential to understand the role of carbohydrates in fueling exercise. The sugars in Skittles are simple carbohydrates, which means the body breaks them down very quickly into glucose, the primary fuel source for muscles during exercise. This rapid absorption is why a small amount can provide a fast burst of energy.
How Glycemic Index Influences Your Run
The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood glucose levels. Skittles, like other sugary candies, have a high GI. For runners, this has specific implications depending on the duration and intensity of the run.
- For short, high-intensity runs: A high-GI snack like a small handful of Skittles can provide a quick, immediate spike in blood sugar, giving you the burst of energy needed for a sprint or interval workout.
- For longer, endurance runs: The fast-absorbing nature of high-GI carbs is more suitable for mid-run fueling to top off glycogen stores, not for the pre-run meal. A significant dose of simple sugar an hour before a long run can cause a spike followed by a rapid crash, leaving you feeling tired and sluggish.
The Timing of Your Pre-Run Snack
The timing of your fuel intake is just as important as the type. For most runs, especially those under 60 minutes, your body has sufficient stored glycogen and a pre-run candy isn't necessary. For longer efforts, strategic timing is key.
- Immediate Boost (15-20 minutes before): A very small portion of Skittles can provide a quick glucose delivery just before a high-intensity session.
- General Pre-Run Meal (1-4 hours before): This meal should focus on low-to-moderate GI carbs like oatmeal, brown rice, or a banana. This provides a slower, more sustained release of energy.
- During Long Runs (over 60-90 minutes): Simple sugars from sources like energy gels, chews, or even Skittles can be effective for maintaining blood sugar and postponing fatigue. The typical recommendation is to consume 30-60 grams of carbs per hour.
The Risks and Rewards: Skittles vs. Specialized Fuel
While Skittles offer a low-fat, simple sugar fuel source, they lack the specific electrolytes and nutrient balance found in sports nutrition products. They are not a perfect substitute for gels or chews, which are designed for optimal absorption during exercise.
Benefits of using Skittles
- Quick and readily available source of simple carbohydrates.
- Convenient and easy to carry on the go.
- Palate fatigue: the different flavors can be a welcome change during a long run.
Drawbacks of using Skittles
- No electrolytes like sodium or potassium, which are lost through sweat.
- May cause digestive issues, especially in larger quantities or on an empty stomach.
- Risk of a 'sugar crash' if not timed correctly.
- Not optimized for efficient absorption like glucose/fructose combinations in gels.
Comparison Table: Skittles vs. Energy Gels
| Feature | Skittles | Energy Gels | Whole Food Sources (e.g., banana) |
|---|---|---|---|
| Primary Carbohydrate | Simple Sugars (Sucrose) | Optimized Glucose/Fructose Mix | Simple and Complex Carbs |
| Energy Delivery | Very quick but high risk of crash | Quick and sustained | Slower, more sustained |
| Electrolytes | None | Contains sodium, potassium | Contains potassium |
| Digestibility | Can be harsh on the stomach | Formulated for easy digestion | Easy to digest, natural fiber |
| Portability | Easy to carry | Designed for single-hand use | Can be cumbersome during a run |
| Cost | Inexpensive | Higher cost per serving | Generally inexpensive |
Making the Right Choice for Your Run
For short, high-intensity efforts, a small, strategic dose of Skittles can be an effective and cheap way to get a quick boost. However, for endurance athletes, they should be used cautiously during longer efforts to supplement, not replace, specialized sports nutrition. Always practice with new fueling strategies during training, not on race day, to see how your body reacts. Alternatives like dried fruit, honey, or sports-specific products offer more balanced nutritional profiles and are less likely to cause a sugar crash.
Conclusion: Taste the Rainbow, But With Caution
Ultimately, whether Skittles are 'good' before a run depends entirely on the context. For a short burst of energy before a high-intensity workout, a small handful can do the trick. For long-distance running, they are not a reliable primary fuel source and should be used sparingly, if at all, as part of a practiced in-run fueling strategy. Proper fueling relies on balancing high-GI options for rapid energy with more stable, slow-release carbohydrates and essential electrolytes to sustain performance without the risk of a debilitating sugar crash. Experiment safely in training to find what works best for your body and your goals.
Suggested Reading
For more information on optimizing your fueling strategy, consider consulting resources like the International Society of Sports Nutrition (ISSN) or reputable sports nutrition blogs. Remember that individual nutritional needs vary, so it's best to seek personalized advice from a sports dietitian, especially if you have existing health conditions.
One helpful resource is the Sports Dietitians Australia publication on the Glycemic Index and Sports Performance: The Glycaemic Index and Sports Performance.
